Month: May 2015

All of these ingredients can be purchased at a grocery store like Nature’s Fare. I used all organic ingredients.

This bread takes me 1 hr from start to finish to make. Now thats not very long for bread! This recipe will not disappoint you. I, on the other hand have been dissapointed many times trying to find a recipe that is fast, easy and super yummy! So look no further, this is one, I have done all the trial and error for you. Now you can make fresh buns or bread to go along with that dinner you’re making, to make that sandwich you’ve been craving, to toast it and smother it with peanut butter and banana, or just to eat straight up fresh from the oven! I’ve adapted my recipe from Nicole’s hot cross buns recipe from ‘Four spoons” gluten free baking channel on you tube. She is a genius with gluten free baking.

Ingredients:

2 tsp instant yeast

1 tsp sugar

1/2 cup warm water

1/4 cup psyllium husk

3 eggs

1 cup hot water

1 tsp xanthan gum

2 cups brown rice flour

1 cup tapioca flour

1.5 tsp salt

1 tsp baking powder

1 tsp baking soda

1/4 cup coconut sugar

Directions:

1. In a small town whisk together 2 tsp yeast, 1 tsp sugar, 1/2 cup water. Set aside

2. In a medium bown whisk Psyllium husk, 3 eggs. Then add 1 cup hot water and whisk together, set aside. This mixture will get very thick and goopy. It acts as the ‘gluten’ in the bread.

4. Add the the yeast mixture and the ‘gluten’ mixture together. Mix very well. It will be very thick and goopy.

5. Mix it all together now until it is a sticky dough consistency. I mix with a spoon and then finish with my hands to get it all incorporated.

6. Place into parchment paper lined loaf pan and let it rise in a warm place until it doubles in size-about 20 min. I place a big bowl of boiling water in the oven, turn the light on and close the door to make a nice warm humid environment for the dough to rise.

(if making buns, just skip the loaf pan and divide the dough into desired sized buns and place on baking sheet to rise)

It can lead to hormone imbalance, increased appetite, brain tumors, seizures, hallucinations, enlarged liver, and enlarged kidneys. It has cancer causing properties, it depresses healthy immune systems, and it can lead to an inability to lose excess weight.

Are we talking about nicotine? Alcohol? Illegal drugs? Actually, these are just some of the side effects of consuming artificial sweeteners! I find it crazy that these ingredients are still being put in our foods with no warnings on the labels and little education from the health care system about their serious side effects. When I hear clients talk about their sugar-free lattes, syrups, gum, etc., I honestly cringe. This sugar-free craze is one of the most tragic things to happened to the female body and our hormone levels. Our bodies have no idea what to do with these fake substances and chemicals, which leads to a series of negative side effects.

But isn’t sugar bad?

Sugar is one of the most addictive things we can put into our bodies. Studies now show that sugar is just as addictive as cocaine and causes some of the same negative health effects to our brain. So yes, sugar is bad! But if you think consuming fake sweeteners will help you achieve your weight loss goals, you’re wrong. Sugar-free sweeteners actually cause overeating and make it harder for the body to shed excess weight due to the imbalance in blood sugar and other disruptions in the digestive system.

Your body needs sugar!

When we think of losing weight, we immediately think “Cut the calories!” Wrong!

The number of calories you consume isn’t anywhere as important as the type you consume. Our bodies need sugar to rebuild muscle, stabilize blood levels, aid in clear thinking, and so on…. So before you start pumping your body full of artificial sweeteners that actually give your body no benefit, let’s look at some of the great healthy sugars that do benefit our bodies.

Raw Honey-

Is a natural energy booster

Contains cancer-fighting properties

Builds immune system

Dates-

Increases energy

Is packed with vitamins

Improves nervous system health

Improves heart health

Improves bone health and strength

Aids in healing intestinal disorders

Organic Maple Syrup-

Contains antioxidants

Improves heart health

Improves male reproductive system

Builds immune system

All natural sugars, of course, should be consumed in healthy, not excessive, amounts. The majority of our diets need to be filled with healthy proteins, fats, veggies, and fruits, but natural sugar does have a place.

What are you looking for?

When reading labels to find out if your products contain fake sugars, these are some of the most common names you want to look for:

Goal of Exercise:

Nicely toned triceps are great for tank top season, but what you may not know is the huge benefits to the body this muscle offers. When we train out triceps we are also training the stabilizers of the shoulders and elbows. When these muscles are trained properly, our upper body movement improves in sport activities like swimming, volleyball, baseball and tennis.

Primary Muscles Worked

Secondary Muscles Worked

Gluten free, sugar free, oil free.

All of these ingredients can be purchased at a grocery store like Nature’s Fare. I used all organic ingredients.

I don’t think one can have enough muffin recipes in their life don’t you think? I seem to always be making muffins because of their portability and versatility. I love making them so healthy and so tasty that they are good for a snack any time of day and for any age. The end result is kinda like a muffin crossed with baked oatmeal. It’s really yummy and really satisfying! Lets get baking!

Ingredients to blend:

3 bananas

2 eggs

1tsp baking soda and baking powder

4 packets stevia

1tsp cinnamon

1tsp chia seeds

1/2 cup non dairy milk of choice, or non dairy yogurt of choice

Dry ingredients:

Blend all the ingredients in the blend list. Place all dry ingredients in a bowl and combine well. Add wet to dry and mix well. Let sit for 15 minutes to allow it to thicken up. Bake in muffin pan for about 15 minutes at 350. The end result will be a mix between baked oatmeal and a muffin.

I often get emails from people asking how I stay motivated to work out and eat right, so I thought I would share some of the things that I have found really help me stay focused in my fitness journey.

First of all, I’m not super-human and I feel pain, disappointment, and lack of motivation just like anyone else! One of the top things that have really helped propel me forward in my goals is reminding myself of the commitment I have made to myself. I truly value when people stand by their word and do what they say they are going to do. This goes for what we promise to ourselves as well. If we don’t practice keeping our commitments to ourselves, how will we ever have healthy relationships or gain other people’s respect and trust that we will do what we say we will?

Write it down:

I’m a lover of Post-it notes, and there are sheets of paper hanging all over my mirrors and other little places I look every day. It’s a proven fact that we will believe more of what we say about ourselves than what others tell us about ourselves. So even if 100 friends tell you how awesome you are, you might still be struggling every day to even want to get out of bed. Open your mouth and speak life! I encourage my clients to wake up and spend just a few moments looking in the mirror and speaking affirmations to themselves because doing so breathes life, joy, and motivation into your spirit. Don’t believe me? Test out on this one, and I guarantee you will be changed!

Examples:

I am a determined woman, and I believe I’m worth being loved. Therefore, I make healthy choices for my body by eating foods that are full of life.

I am strong and I am determined.

I’m worthy of being loved.

I control my thoughts; they don’t control me.

Set your mind:

I often hear, “Listen to your body,” which people often take as, “If I don’t feel like it, I shouldn’t do anything.” Wrong! When we set our mind to a task and find it’s not going well, many of us want to check out or give up because the flesh is fighting us and wants to be lazy. Your body wants to keep sitting on the couch, watching Netflix, or sleeping in because you have trained it to think that this is normal. So when it fights back at you during your first run clinic or that bootcamp class you decided to finally do, don’t be surprised. Training is not just about getting a great butt; it’s about retraining the mind for success along with the body. If your workout doesn’t feel awesome today, get out your journal and next to that workout write, “It wasn’t awesome, but I did it! I did not give up. I did not give in to the old me. I came and I showed my old self what the future looks like.”

The reality is that if we want excuses, they will always be there. But when we choose to climb over those obstacles, we develop strength, determination, and the momentum to propel our lives forward in more ways than just our daily fitness battles.

Equipment Needed: Hurdles, or DIY objects to jump over

Vegan, Sugar free, Soy free.

All of these ingredients can be purchased at a grocery store like Nature’s Fare. I used all organic ingredients.

I really wanted to make a vegan gravy so I could recreate my own version of a poutine. This sauce turned out to be a Cheesy Gravy that goes wonderfully on top of yam fries! I was so pleased with the result that I’ve been putting this sauce on everything from chicken to crackers. It’s so yummy.

Ingredients for fries:

3-4 large yams

2Tb coconut oil

salt and pepper to taste

Ingredients for sauce:

1/2 cup soaked and rinsed raw cashews

1/2 cup nutritional yeast

2 cups vegetable broth or chicken broth

1tsp herbamare

1 clove garlic

2 TB arrowroot powder

Directions:

Peal and cut up yams. Place on baking sheet with the coconut oil and salt and pepper on top. Bake for about 30 min at 375, mixing them around half way through. I like to finish them off with a 5 minute broil as well.

Place all the ingredients for the sauce in the blender, heat in a small saucepan on low heat just to warm it up and to let the arrowroot powder thicken it as it gets warm. Stir constantly with a whisk.

Serve over the yam fries! Enjoy the gravy-cheesy- gooeyness of your creation!

It’s responsible for 9% of premature deaths. 70% of costs associated with healthcare are due to this preventable condition. And it’s now considered the fourth biggest killer of our generation…..What is this crazy disease? Check out my new article in “The good life magazine.”

My passion and dedication to my work comes from a very personal place. I am determined to see woman freed from the lies and destructive lifestyles that are plaguing them. My goal is for women around the world to reach beyond what they thought they were capable of, live a healthy lifestyle and discover true happiness in their bodies.